Kitsap
FALL 2018
HEALTH AND WELLNESS IN KITSAP
Getting in shape this fall pg 5
Breast cancer awareness pg 8
Great fall hiking spots pg 10
A SUPPLEMENT OF THE BAINBRIDGE ISLAND REVIEW, NORTH KITSAP HERALD, CENTRAL KITSAP REPORTER & PORT ORCHARD INDEPENDENT
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KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
SLEEP
Everyone needs it The benefits of a good night’s sleep
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tatistics show we are sleeping less, and everything indicates that this is bad for our health. At least 40 percent of Americans report occasional insomnia and some studies report that the number is as high as 70 percent. Twentyfour percent of us have difficulty sleeping every night or almost every night. There’s a higher incidence among women and the problem gets worse as we age. Although the exact function of sleep is still largely a mystery, some ingenious studies have given us a glimpse into the darkness.
BENEFITS OF A GOOD NIGHT’S SLEEP During sleep we have greater heart rate variability. A heart rate of 60 beats per minute does not necessarily mean one beat per second. The interval between two beats may vary greatly from one beat to another. This beat-to-beat variability is a sign of health and a predictor of longevity. A steady one-beat-per-second rhythm usually suggests heart disease or some other serious condition, and it is a predictor of poor health. Sleep promotes other healthy rhythms as well. When we’re sleeping soundly, some of our biological functions line up their rhythms with each other. These functions include our respiratory rate, blood pressure and brain waves. This same phenomenon happens when we’re in a state of meditation, feeling gratitude or appreciation, or “in the zone” that athletes describe when they feel they’re functioning at their best. Scientists call this rhythmic synchrony entrainment, and they agree it’s good for our health.
MELATONIN Melatonin, a hormone secreted by the pineal gland in our brain when we’re in darkness, entrains our body rhythms with the day-night cycle. It’s a powerful antioxidant, helps in modulating our immune system and may discourage the growth of certain cancer cells. Proper melatonin levels affect sexual development and quality
of sleep and overall play a role in slowing down the aging processes. The amount of melatonin released from the pineal gland is proportionate to the length of night. In this way, melatonin gives other body systems information about the time of day and time of year. Studies have shown that when we sleep in total darkness, we secrete more melatonin. Even a small amount of light hitting our closed eyelids drastically reduces the amount of melatonin released into our bodies. Only red light does not have this effect. When we sleep with light from a nightlight or even a crack through the window shades, our melatonin secretion plummets. Sadly, these days it can be hard to find a night’s sleep in total darkness; a picture taken from space of the modern world at night shows a sea of bright lights. In addition to getting too much light exposure at night, most of us who live in industrialized countries do not get enough exposure to the right kind of light during the day. We’re exposed to artificial light rather than the full spectrum of natural light. This has been shown to cause seasonal affective disorder, a form of depression more common in the winter months. A robust secretion of melatonin depends on exposure both to natural light during the day and to darkness at night.
MORE BENEFITS OF SLEEP During sleep we recover from the activities of wakefulness. Our bodies rebuild stores of molecules by replacing or repairing damaged molecules needed for the next day. When we’re deprived of sleep, the brain makes molecules that are ordinarily associated with stress — proteins that don’t fold properly and that clump together, and heat-shock proteins that are designed to help the body cope with stress. So if you sleep well, you have a tune-up overnight, and if you don’t sleep well, your system experiences cellular stress. Sleep also reduces inflammation and improves immune function. There has been speculation about other “off-line” functions performed by the brain during sleep, such as keeping memory tuned up and fit by exercising it with dreams, and refreshing circuits for new memories.
Consequently, sleep is restorative, and a lack of sleep is associated with fatigue and cognitive impairment. Research has shown that people who don’t sleep well, who work night shifts, or who have jet lag can develop health problems at a higher rate than those with regular sleep patterns. People also have difficulty losing weight if they’re not sleeping well.
HOW MUCH SLEEP DO WE NEED? The conventional wisdom is that we need seven or eight hours of sleep per night. Research shows that people living in industrialized countries who get this much sleep are healthier than those who get less. We should wake up feeling refreshed and have no daytime drowsiness.
HOW TO GET A GOOD NIGHT’S SLEEP Here are some habits that can help you get a good night’s sleep. Adopt a regular sleep time and develop a relaxing bedtime routine. During the hour or two before bed, do not consume large quantities of food or beverages, exercise vigorously or focus on aggravating issues. In addition, avoid using a computer or watching TV; the light from computer
screens and TVs excites the brain. Keep your bedroom cool, dark and quiet. Go to bed tired and turn out the lights. Have a comfortable mattress and pillow. Sleep primarily at night, and limit daytime naps to a maximum of 30 minutes. Sleep in total darkness or use a sleep mask. Avoid nicotine and limit nighttime caffeine, alcohol and sugar consumption. All of these chemicals are stimulants. Nicotine is an outright stimulant, as is caffeine. Alcohol makes you drowsy at first, but then wakes you up a few hours later. Some people are more sensitive to these chemicals; and if you have any trouble sleeping, completely avoid them to reestablish a healthy sleep pattern. Source: TheMindfulWord
KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
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SEASONAL DEPRESSION
Don’t be SAD: Ways to battle the winter blues Plenty of treatments exist
SEASONAL AFFECTIVE DISORDER TREATMENT In northern areas of the country, as many as 15 percent may suffer from mild SAD with a further 2-3 percent suffering more serious symptoms. A number of treatments can help to reduce the way SAD makes you feel.
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p to a half million Americans suffer as the seasons change. For someone with seasonal affective disorder (SAD) the onset of winter can mean weight gain, feelings of depression and lethargy, and in some northern areas, as many as 15 percent of people suffer from a mild form of the disorder and 2-3 percent suffer severely. SAD reduces quality of life, affects professional performance and reduces well being, and although it’s often missed or misdiagnosed, simple non drug treatments often work very well to reduce or eliminate symptoms. Most people with SAD start to feel symptoms during the fall, as days get shorter, and start feeling a lot better in spring, as days lengthen. In some rarer cases, this is reversed, with people feeling worse during summer and better in the winter months. Women seem more susceptible to SAD and children and teens don’t seem affected by the disorder. People in more northerly regions are at greater risk of the disorder.
WHY DO PEOPLE GET SAD? Scientist don’t yet know what causes SAD, although most researchers believe that fluctuating changes in sunlight over the course of a year affect our circadian rhythms in a way that can induce depression in some. Other theories include: • The Serotonin Theory — Sunlight is known to influence the production of serotonin, a neurotransmitter linked to depression. • The Melatonin Theory — Levels of the hormone melatonin can increase during winter. Melatonin is also associated with depression. A lot remains unknown about what causes the disorder and about what
In some cases, simple acts such as spending more time outdoors during the winter, trying to stay near windows with lots of light while indoors, avoiding the overeating of carbohydrates and getting regular exercise can alleviate the worst of the symptoms. In other cases, a doctor may recommend the use of a special light box, which emits a very powerful high light, mimicking the effects of the sun’s rays. People using a light box for SAD sit beside the box for a few minutes each day and many SAD sufferers find that this unique type of light brings real relief. makes one person vulnerable to changes in the season, and another person indifferent.
SAD SYMPTOMS Symptoms vary greatly between people and very few people experience all possible symptoms. Some common SAD symptoms include: • Depression or hopelessness • Weight gain and changes in appetite (craving carbohydrates) • Fatigue or lethargy • Fogginess or difficulty concentrating • Irritability • Anxiety • Spending less time in social situations • Oversleeping People afflicted with the less common summer SAD may experience symptoms that include: • Insomnia • Increased sex drive
• Irritability
People that don’t respond to light box therapy are often prescribed anti depressant medications, such as SSRIs.
• Weight loss
TALK TO YOUR DOCTOR
• Anxiety
Doctors sometimes miss SAD, as the symptoms closely mimic those of other forms of depression. The re-occurrence and cessation of symptoms over the seasons for two consecutive years, without other obvious cause for the symptoms, indicates SAD.
If you dread the coming of winter as a time of lowered mood and energy, you may well suffer from a treatable mental illness, with a solution as easy as literally changing a light bulb! Talk to your doctor about the way you feel, and get help for SAD. Source: ChooseHelp
Voted Best Acupuncture. Six years running. Thank you Bainbridge Island!
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KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
FOODBORNE ILLNESS
Food safety tips for the holidays Leftovers should be stored within 2 hours
foods must be refrigerated within two hours of serving. Be mindful of how long food has been sitting out, and keep the party going.
or many, feasting with friends and family is the best part of the holiday season. Whether you are hosting or attending celebrations, food is often prepared in one location and taken to another. Use the following tips to curtail the diverse opportunities which allow bacterial growth and contamination.
SAFELY CONSUME LEFTOVERS
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Stop Foodborne Illness, a national nonprofit, public health organization dedicated to preventing illness and death from foodborne pathogens wants to ensure that safe food handling becomes a normal part of everyone’s holiday plans. Many standard food safety practices such as hand washing and avoiding cross contamination apply no matter what you’re celebrating. Though some may relate specifically to Christmas, Hanukkah or Kwanzaa, all these tips are offered with the goal of making your festivities memorable. (In a good way!) Alleviate some of your holiday stresses by planning and being prepared to cook and consume foods safely. Follow these tips to reduce the risk of foodborne illness:
MAKE A PLAN Consider your refrigerator, freezer and oven space, and how you’ll manage to keep hot foods hot (140°F or higher) and cold foods cold (40°F or lower). If you’re
An eight-day holiday can create lots of delicious leftovers, but leftovers that are not consumed within 3-4 days after being placed in the refrigerator (or within 3-4 months after being placed in the freezer) must be tossed out. Tip: Put the date on Tupperware before freezing to ensure leftovers are enjoyed within the correct timeframe. When re-heating, solid leftovers should reach an internal temperature of 165° F. Leftover soups and sauces should reach a rolling boil.
taking perishable food to another location, transport it in a cooler.
COOK FOOD THOROUGHLY A food thermometer is a critical tool to ensure the holiday feast is safe for loved ones to eat. If poultry is on the menu (including ground poultry), the thickest part must reach an internal temperature of 165°F or higher. Whole cuts of meat and seafood should have an internal temperature of 145°F. For ground meats other than poultry, a safe internal temperature is 160°F.
MANY HOLIDAY FAVORITES SUCH AS EGGNOG AND SOME DESSERTS CONTAIN RAW (UNCOOKED) EGGS
Marsha Novak PT
Guild Certified Feldenkrais® Practitioner Anat Baniel Method sm for children Vitality and Anti-aging High Performers certified
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Avoid Salmonella and other bacteria by using pasteurized eggs when making food with raw eggs.
MAKING CHRISTMAS COOKIES? Do not eat raw dough or batter. Resist the temptation to eat or taste any raw dough or batter! Raw eggs AND flour may contain harmful bacteria.
KEEP SANTA SAFE TOO For the health of Santa and his rein-
deer, make sure that any perishable treats (such as milk, a turkey sandwich and carrots) have not been sitting out for longer than two hours. Perishable treats left at room temperature for two hours or more should be thrown away, so don’t eat their leftovers! No matter how you celebrate Hanukkah (following Kashrut traditions or not), preparing food safely is something everyone should practice. Light the menorah, get out the dreidel, follow these food safety tips, and enjoy the fun of Hanukkah!
SAFELY COOK AND FRY FOODS In addition to the danger of frying foods in hot oil, foods must also be cooked to a safe internal temperature. Whether it’s brisket or salmon, or whatever you’re making, just remember to use your thermometer to check foods for a safe internal temperature.
REFRIGERATE LEFTOVERS WITHIN TWO HOURS While it is tempting for a host to leave out food for guests who have not arrived, or just want to have seconds, perishable
December 31 is the traditional day for Karamu, a Kwanzaa feast that often involves a spread of fresh fruits and vegetables. Kwanzaa, which celebrates family, community, and culture, is from the Swahili phrase matunda ya kwanza, which means “first fruits of the harvest.” While raw fruits and vegetables are nutritious and delicious, they may also be contaminated with harmful bacteria. Here are some tips to safely prepare them for your family and friends: • Before eating or preparing raw fruits and vegetables, rinse them under clean running water, even fruits that require peeling or cutting - like cantaloupe and avocados. • Use a small vegetable brush to remove the surface dirt (and bacteria) found on the outer rind, peel, or skin. As an added precaution, avoid soaps, detergents, or bleach solutions. • Cut away damaged or bruised areas, as well as throwing away the outermost leaves of a head of cabbage, lettuce, or other leafy greens. • Even organic and homegrown produce must be cleaned. • As with other prepared and refrigerated foods, avoid leaving cut produce at room temperature for longer than two hours. Source: Newsline360
KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
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FALL FITNESS
Tips for getting in shape this fall
Help Paying for Medicare Cost is Available!
Call Kitsap County Aging & Long Term C at 360-337-5700 (TDD 360-307-4280) fo a no cost:
Fitness classes can be a great moraleEligibility booster.review for financial help, including paid Medicare part A, B, D premiums and possibly deductibles and co-insurance.
Help Paying for Medicare Costs Monthly Household Eligibility is Available! Assets such as your home, car and certain other assets are Call Kitsap County Aging & Long Term Care counted when determining eligibility.
Nutrition is an important part of healthy living.
Stay healthy this fall with these tips ENJOY THE WEATHER WHILE YOU CAN Take that extra time to go outside while the weather is still attainable. Get that last bit of Vitamin D and try to get your heart rate going a little bit before winter takes over.
GET WALKING For people who are looking to get in shape and are just starting out, walking is the easiest thing. It doesn’t cost any money, and it’s the simplest transition for someone just starting to work out.
JOIN A GYM Trying a group fitness class is a great morale booster for people who have the same health and fitness goals as you. Being with other people also gives you
a chance to measure yourself and hold each other accountable, as opposed to working out alone where you don’t have that measuring stick of comparing to others.
CHALLENGE YOURSELF WITH A 5K For individuals looking to push themselves even further, there are lots of great fall races too, whether it’s a 5K, half marathon or full marathon. This is a great way to aim and push for a goal. With the holidays around the corner, this is a great incentive to use before you start scarfing down endless calories.
NUTRITION You can always cut calories. Doing everything in moderation like using half the amount of coffee sweetener will ultimately make a difference down the road. Tips provided by Alex Ahl, personal trainer at Kingston Fitness
360-337-5700 360-307-4280) CallatKitsap County(TDD Aging & Long Term Care Income Assets for a no cost: at 360-337-5700 (TDD 360-307-4280) for • 1 person $1508 $14,100 Eligibility review for financial help, including a no • cost: 2 person $2030 $28,150
paid Medicare part A, B, D premiums and and co-insurance. Eligibility review for possibly financialdeductibles help, including forget use your Medicare paid Medicare part A, B, DDon’t premiums andtoEligibility Monthly Household preventative benefits, with assets no out-ofpossibly deductibles and co-insurance. Assets such as your home, car and certain other pocket cost! Don’t forget to use your Medicare are not counted when determining eligibility. See pages 35-59,Assets 128 in your Medicare & You Income preventative benefits, withMonthly no Household Eligibility 2018 book, or call our $1,538 local office $14,100 for more information! • 1 person Assets such as your home, car and certain other assets are not out-of-pocket cost! • 2 person $2,078 $28,150 counted determining eligibility. See pages 35-59, 128 in your Medicare & when No out-of-pocket cost benefits include, but not limited to (w out-of-pocket cost benefits include, but not limited to You 2018 book, or call our local office for No seeing a Medicare contracted provider): Income Assets (when seeing a Medicare contracted provider): more information. • 1 person $1508 $14,100 Wellness Visit • • Yearly Yearly Wellness Visit Cancer • Screening Cervical and Vaginal • 2 person $2030 $28,150 Screening (not (not routine routinephysical physical- • DiabetesCancer Screening • Colorectal Cancer Screening not notcovered) covered) • Diabetes Screening Alcohol Misuse forget to use your • •Don’t Alcohol Misuse •Medicare Colorectal Cancer • Obesity Screening Screening && CounScreening Counseling preventative benefits, with Screening no out-ofNutritionScreening seling • Obesity • pocket Depression Screening• Medical cost! Therapy Depression • •See Cardiovascular • Medicare Medical &Nutrition pages Screening 35-59,Disease 128 in your You • Lung Cancer Screen• Cardiovascular DisTherapy 2018 book, or callScreenings our local office for more information! ing • Lung Cancer Screenin Screenings • ease Bone Mass • Bone Mass Measure- • Smoking & Tobacco Measurement & (when Tobacco No out-of-pocket cost benefits include, but•notSmoking limited to ment Use Prevention Ces• Breast Cancer Use Prevention seeing a Medicare contracted provider): • Breast Cancer sation Counseling Cessation Counseling Screening Screening • Yearly Wellness Visit • Cervical and Vaginal Cervical and Vaginal Type• of benefit, how often covered, and for who it’s covered v (not*routine physicalCancer Screening * Confirm benefits with Medicare or your Medicare Advantage P • Diabetes Screening not covered) * Type of benefit, how often covered, and for who it’s covered varies. company, before Insurance scheduling an appointment with a • Advantage AlcoholPlan Misuse • Colorectal Cancer * Confirm benefits with Medicare or your Medicare provider.Insurance Screening & Counseling company, before scheduling an appointment with a provider. Kitsap County does notScreening discriminate on the basis of disability • Depression Screening • Obesity Screening • Cardiovascular Disease • Medical Nutrition BR-1474520
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KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
PENINSULA HEARING
Hearing care is health care Hearing and tinnitus’ effects on the brain By MEGAN NIGHTINGALE, AUD PENINSULA HEARING, POULSBO AND PORT TOWNSEND, WA
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ccording to the latest research, hearing problems and tinnitus aren’t just a minor inconvenience, they can have real world negative consequences for brain health. To date, over 2,000 research articles have been published about how living with untreated hearing problems and bothersome tinnitus can change the critical nerve pathways and junctions in the auditory system Megan Nightingale, AUD of the brain. Our brain works with rapid-fire conduction and transfer of information by neurons conducting billions of bits of information to and from the various processing centers of our brain. One of the parts of our brain that allows for rapid-fire processing is the nerve Synapse, or junction between nerve fibers. Information in the form of electro-chemical transmissions take place at these junctions, allowing for incredibly fast transfers of information. We do know that as we get older, these transmitters of information start to slow down and while a healthy, older brain is just as capable of processing information as a young, healthy brain, the older brain is just slower at it. This is called normal cognitive decline. Studies from Johns Hopkins University here in the U.S. and from
Untreated hearing loss can ultimately lead to greater cognitive decline. File Art various universities around the world are finding the same conclusions: 1. Having untreated hearing loss can lead to greater cognitive decline and faster decline over the years. 2. There was no difference in the rate of cognitive decline between normal hearing subjects and those with hearing loss who wear hearing devices. In the case of tinnitus, studies in the U.S. and China have found that with today’s advanced brain imaging technology, people with reported bothersome tinnitus show an excess of neural activity connecting the auditory processing system to other regions of the brain that are associated with attention, emotion
and stress. What results is an overly distributed and stimulated network leading to irritation and in worse cases, depression and lack of sleep. Many studies investigating the adverse effects of hearing and tinnitus issues are coming from our own Veteran’s Administration. This is due to the fact that the number one and two disabilities for veterans coming back from Iraq and Afghanistan are hearing loss and tinnitus. Findings from the VA state that the most effective treatment for tinnitus is hearing devices to treat hearing loss. This is because in about 90 percent of cases where tinnitus is reported, there is also a hearing problem, usually unnoticed. Stimulating auditory
neurons through the use of hearing devices helps the brain focus its attention on hearing the outside world better while also decreasing the brain’s attention to the extra neural activity involved with tinnitus. Over time the brain learns to tune out the bothersome tinnitus as it focuses and interprets sound from the world around us. There have never been better treatments for hearing and tinnitus issues than what we have available today, so be sure to ask you doctor to screen your hearing at your next physical or visit your local hearing health care center for a free hearing screening. Remember, hearing care is health care!
OCTOBER 19, 2018
YOUR BACKGROUND NOISE AND TINNITUS EXPERTS KITSAP LIVING FALL EDITION
YOUR BACKGROUND NOISE YOUR BACKGROUND NOISE AND TINNITUS EXPERTS TINNITUS EXPERTS YOURAND BACKGROUND NOISE AND TINNITUS EXPERTS
Do you have trouble hearing in background noise? Bothersome tinnitus? Our professionals can help identify your specific hearing and tinnitus issues and help you hear your best in all situations while Do you have trouble hearing in background noise? Bothersome tinnitus? Our professionals can help managing troublesome tinnitus. identify your specific hearing and tinnitus issues and help you hearTODAY your best inFOR all situations while CALL US A CONSULT managing troublesome tinnitus.
Do you have trouble hearing in background noise? CALL US TODAY FOR A CONSULT Bothersome tinnitus? Our professionals can help identify your specific hearing and tinnitus issues and help you hear your best in all situations while Domanaging you havetroublesome trouble hearing in background noise? tinnitus. Bothersome tinnitus? Our professionals can help CALL US TODAY FOR A CONSULT identify your specific hearing and tinnitus issues and help you hear your best in all situations while managing troublesome tinnitus.
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OCTOBER 19, 2018
BREAST CANCER AWARENESS MONTH
Relay for Life is the world’s leading nonprofit fundraising activity.
Cancer resources and events in Kitsap County Many programs are seeking volunteers
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ctober is National Breast Cancer Awareness month. It was founded in 1985 by the American Cancer Society as a way to increase awareness of the disease and raise funds for research into its cause and cure. Here are some American Cancer Society events and resources in Kitsap County.
ROAD TO RECOVERY PROGRAM Road to Recovery provides rides to treatment for cancer survivors. More drivers are always welcomed! The drivers decide how far they are willing to drive and what days they are available. People interested should call (800) 227-2345. That is also the number folks would call if they need rides.
DISCOVERY SHOP IN SILVERDALE
Over the past 50 years, ACS has raised more than $326 million through the operation of Discovery Shops. Folks can support the work by simply shopping for upscale resale items such as clothing, accessories, jewelry, art and antiques collectibles. The Silverdale shop is located at 10600 Silverdale Way NW.
LODGING PROGRAM Hotels partner with ACS to give free or low-cost rooms to patients near their treatment facilities. This makes the ordeal of treatment much more pleasant for those who are facing the difficulties of chemotherapy, radiation and other treatments.
WEAR PINK DURING OCTOBER The idea is to wear pink in October, raising awareness and funds to combat breast cancer. Making Strides against Breast Cancer is a 5K walk in Tacoma on October 13. ACS is looking for breast cancer survivors and anyone interested
ACS has raised $326 million through their Discovery Shops.
KITSAP LIVING FALL EDITION
OCTOBER 19, 2018
ACS has a lodging program to help people get treatment. Wearing pink in October helps raise awareness. in supporting their cause to come out and walk and participate in this powerful day of fun.
RELAY FOR LIFE Relay For Life is the world’s leading nonprofit fundraising activity and the team in Kitsap County is always looking for more folks on their leadership team
and for teams to help as they work to end cancer in our lifetimes. This overnight event provides a time and place to remember those who’ve lost to cancer, celebrate those who are still fighting the battle and fight back against the horrors of cancer. This event will take place next year in June at Pendergast Regional Park in Bremerton.
Kitsap HEALTH AND WELLNESS IN KITSAP | FALL 2018
Vice president: Terry R. Ward General manager: Steve Perry Regional Advertising Director: Eran Kennedy
Managing editor : Robert Monteith Creative artists: Bryon Kempf, Raquee Rivera
P.O. Box 278, Poulsbo, WA 98370 | 19351 8th Avenue NE, Ste 106, Poulsbo, WA 98370 Office (360) 779-4464 | www.soundpublishing.com Copyright 2018 Sound Publishing
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HIKING
5 Great Fall Hiking Spots in Kitsap County
All in One Family Care
GREEN MOUNTAIN
At Kitsap Chiropractic, we believe in providing high quality natural health care. While a majority of our patients begin their treatments for acute or chronic pain, we are focused on preventative care and wellness. Our practice includes licensed Massage Therapy, Cold Laser Therapy, Kinesio-Taping, Nutritional Counseling and Extremity Work. Dr. Sansen is a family doctor taking care of all ages and types of issues. Serving the Port Orchard area since 1994! Kitsap Chiropractic & Natural Health Dr. Jennifer H. Sansen DC, FICPA, CCEP 200 Bethel Ave, Port Orchard, WA kitsapchiropractic 360.876.4171 | www.kitsapchiropractic.com
Green Mountain is Kitsap Peninsula’s go-to after work destination. Tailored for mountain biking, trail running or hiking to the summit of Green Mountain. 5 miles roundtrip, 1,000 feet gain, highest point 1,639 feet A word of warning: Logging activity on Green Mountain has closed or rerouted many trails. Bring a map and follow detour indicators.
GUILLEMOT COVE Enjoy breathtaking views of the Olympics from a secluded cove with many different types of seabirds and wildlife. Explore a series of trails amid the historic 184-acre property. 2.5 miles roundtrip, 360 feet gain, highest point 360 feet
GOLD MOUNTAIN This is a beautiful hike from the Gold Creek Trailhead up a logging
road and across country. Includes spectacular views of the Hood Canal, Olympics to the west and Mount Rainier, the Cascades and Bremerton all to the east. This half-day hike is a must! 4 miles roundtrip, 1,087 feet gain, 1,687 feet highest point.
MARY E. THELER WETLANDS NATURE PRESERVE Located at the head of the Hood Canal, Theler Wetlands consists of 3.5 miles of accessible walking trails within 139 acres of protected salt marsh and estuary wetlands. If open, you and your family can discover the displays and hands-on exhibits that teach more about the wetland’s ecosystem. Highest point 50 feet.
MCCORMICK FOREST PARK This is a 122-acre park near Gig Harbor with trails that offer a wide range of difficulty, from flat, to 200-foot elevation gains. 3 miles roundtrip, Gain 200 feet, highest point 400 feet.
OCTOBER 19, 2018
The Theler Preserve has 3.5 miles of accessible walking trails.
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McCormick Forest Park’s trails offer a wide range of difficulty.
Manyy Paths Acupuncture
p Scientifically-validated ancient therapies Acupuncture with needles or Laser Herbal Medicine Shiatsu-Anma/Bodywork
We specialize in: ▪ Allergies ▪ Arthritis ▪ Headaches ▪ Infertility ▪ Injuries ▪ Depression/Anxiety ▪ Fibromyalgia ▪ Bell’s Palsy ▪ Neurological Complaints ▪ Pain & Stress Reduction
Guillemot Cove is home to many different types of seabirds.
700 Prospect Street, Suite 101, Port Orchard, WA For an appointment, Call 360-621-8310 Or email: mark@manypaths.org www.manypathsacupuncture.com
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Screening Made Easy Harrison Imaging Centers Advanced 3D screening mammography available Mammograms are one of the most effective tools to detect breast cancer early, when there is an increased chance for survival. Used in combination with conventional 2D mammography, 3D technology (tomosynthesis) improves early detection of breast cancer and increases accuracy, reducing callbacks for follow-up tests by as much as 30 percent. Board-certified radiologists specializing in breast imaging interpret all exams.
Schedule your annual screening mammogram today at a Harrison Imaging Center near you! Call (360) 337-6500. No referral necessary for screening mammograms
Harrison Imaging Centers Poulsbo (3D screening mammography available) 22180 Olympic College Way NW Silverdale (3D screening mammography available) Breast Imaging Center of Excellence 1780 NW Myhre Road Port Orchard (screening only) 450 S. Kitsap Boulevard Call (360) 337-6500 to schedule. chifranciscan.org/ imaginglocations